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Thread: Rinse - Repeat

  1. #1751
    Squat Heavy, Squat Often Cards's Avatar
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    DE Lower - "Pre cycle, post sick, get back into the swing of things day"

    8:15 pm

    Box + Light Bands
    195x2
    195x2
    195x2
    195x2
    195x2
    195x2
    195x2
    195x2

    GHR
    x8
    x8
    x8

    --

    Had to go to the dentist during lunch, hit up the gym after work. Long day, feeling kind of run down but my diet was shit too. Weight felt heavy, but moved fast. Left out deadlifts for some extra recovery. GHRs feeling strong, still assisted with a light band, but helping my squat and deadlift a lot.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
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  2. #1752
    WBB Team Captain Coke's Avatar
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    Can't go wrong bro, staying on the move.

  3. #1753
    Squat Heavy, Squat Often Cards's Avatar
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    Hoping in a week or two to be back in the swing of things!
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  4. #1754
    Squat Heavy, Squat Often Cards's Avatar
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    Upper

    Bench
    115x5
    135x5
    135x5
    135x5
    135x5
    135x5

    Pull Up
    bwx3
    +10x3
    +25x3

    Seated Row
    100x3
    120x3
    140x3
    160x3

    Push Down
    80x8
    80x8
    40x10
    40x10

    I wanted to go to the gym on lunch, but ended up being too busy and went after. No pain on bench today, but was tired.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  5. #1755
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    Way to get it done even when your not feeling into Cards. My first time in here and I don't see it on this page but I'm guessing your rehabing a shoulder/pec or something? Or is it a light day on bench? I'm just wondering because you said no pain on bench and by your goals I bet you are capable of doing more? If i'm wrong well then we all know what assuming does.

  6. #1756
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Sirtificate View Post
    Way to get it done even when your not feeling into Cards. My first time in here and I don't see it on this page but I'm guessing your rehabing a shoulder/pec or something? Or is it a light day on bench? I'm just wondering because you said no pain on bench and by your goals I bet you are capable of doing more? If i'm wrong well then we all know what assuming does.
    Sirtificate, thanks for stopping by! About a year ago I had a super sharp pain appear in my shoulder and I haven't been able to bench since. It happened in both arms, but went away in my right. Still lingers in my left, but I'm doing a lot of self rehabilitation with the help of my gf who is a PT.

    some days are better than others =\
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  7. #1757
    Squat Heavy, Squat Often Cards's Avatar
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    Saturday

    ME Lower

    GM - starting in bottom position
    135x3
    185x3
    225x3
    245x3
    275x3
    295x3

    GH
    x8
    x8
    x8

    Extensions
    90x8
    90x8
    90x8

    Sunday

    Upper

    Bench
    165x5
    165x5
    165x5

    --

    DE Lower

    Box + Light Bands @ 55% of 405
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2

    Sumo Deadlift @ 55% of 495
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1

    GH
    x12
    x12

    --

    Sorry I haven't been around much, girlfriend just moved back up here on thursday and I don't know whats up with my nose...allergies or I keep pushing myself back to being sick.

    Saturday: Decided to do some GMs, get some volume rather and change up exercise. Was hard, but felt good.

    Sunday: Super tired from Saturday, shoulder hurt during bench, got super pissed and left. Stuffing nose and feeling like shit at night, went to bed at 10.

    Tuesday: Box was at parallel today, slightly higher than normal. Worked on reaching with hips and engaging glutes, felt good. Got yelled at for having chalk and a little lecture, but I was very polite and I think the guy was just having a bad day. I mentioned I'd been there two and a half years and he was like "yeah, I know...thats why I never say anything." Work sucks some times, we all have days.

    Finished my workout and went back to work, blah.
    Last edited by Cards; 08-21-2012 at 07:11 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  8. #1758
    WBB Team Captain Coke's Avatar
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    Appreciate seeing you hold things down no matter what man, very nice.

  9. #1759
    phil 4:13 Bako Lifter's Avatar
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    Ya, good job hanging in there man. Those GMs are insane.

    Sometimes my boss will tell me to handle a customer because she doesn't want to do it herself. Maybe thats what happened, the dude probably doesn't give a crap about your chalk but was obligated to tell you not to, and was reluctant to do it making him mad. Just a thought lol.

  10. #1760
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Coke View Post
    Appreciate seeing you hold things down no matter what man, very nice.
    Thank you, terry! It's been a tough two weeks with my job and the GF, but you gotta keep trucking.


    Quote Originally Posted by Bako Lifter View Post
    Ya, good job hanging in there man. Those GMs are insane.

    Sometimes my boss will tell me to handle a customer because she doesn't want to do it herself. Maybe thats what happened, the dude probably doesn't give a crap about your chalk but was obligated to tell you not to, and was reluctant to do it making him mad. Just a thought lol.
    I hear ya, sometimes at my job I hate everyone and can totally see where he was coming from. Oh well, live and learn!

    Yesterdays Upper Boday Day

    Incline
    95x8
    95x8
    115x8
    115x8
    115x8

    Pull Up
    x5
    x5
    x5
    x5

    Dips
    BWx5
    BWx5
    BWx5
    BWx5

    Pushdowns
    60x8
    60x8
    60x8

    Curls
    x12
    x12
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  11. #1761
    Strength & Protection Kiaran's Avatar
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    Man, good to see you're still on here. Getting ridiculously strong too! Sorry to hear you've been sick, bro. How long you been running Westside template?
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  12. #1762
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Kiaran View Post
    Man, good to see you're still on here. Getting ridiculously strong too! Sorry to hear you've been sick, bro. How long you been running Westside template?
    I've been doing westside a little over a year, but didn't really grasp the percentages until the past 6-8 months. Definitely made some gains while you were gone and catching up in the deadlift! hit 495 a month or two ago, aiming for over 500 once things get straightened out.

    Still having benching shoulder/delt/arm issues, but they're working them self out with proper PT and what not, but it's all good as long as somethings moving!

    Glad to have you back, hop you stay a while
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  13. #1763
    Squat Heavy, Squat Often Cards's Avatar
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    Lower

    Box Squat
    135x2
    185x2
    225x2
    275x1
    315x1
    335x1

    RDL
    135x10
    135x10
    135x10

    GHR
    x10
    x10
    x10

    Extensions
    110x5
    130x5
    150x5



    ---

    Upper

    DB Press
    45sx8
    45sx8
    45sx8
    55sx8
    55sx8
    55sx8

    Standing Military
    95x3
    95x3
    95x3
    95x3
    95x3

    Pull Up / Seated Row
    x5 / 60x10
    x5 / 60x10
    x5 / 60x10

    Dips
    bwx8
    bwx8
    bwx8

    Side/Front Raises

    10x15 / 10x15
    10x15 / 10x15
    10x15 / 10x15

    Lower day was good, 335 was not max, but 85-90% of what I was feeling for the day.

    Good day! Nothing spectacular, but no pain during DB bench of Dips. The BW dips are huge these days, because if I can't bench and I can still do dips heavy, that's OK with me!
    Last edited by Cards; 08-26-2012 at 05:48 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  14. #1764
    WBB Team Captain Coke's Avatar
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    Good stuff man, moving along fine.

  15. #1765
    Strength & Protection Kiaran's Avatar
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    So what happened to your shoulder? Wonder if it's anything like I have going on. Think I tore my infraspinatus, trap, front-delt or supraspinatus awhile back. Not sure which one but it still nags me every fucking time I bench or do any shoulder work.

    Lifts look strong bro. No doubt you will pass me by on DLs very soon. What height box you using for your work above?
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  16. #1766
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Coke View Post
    Good stuff man, moving along fine.
    Terry, appreciate the support!

    Quote Originally Posted by Kiaran View Post
    So what happened to your shoulder? Wonder if it's anything like I have going on. Think I tore my infraspinatus, trap, front-delt or supraspinatus awhile back. Not sure which one but it still nags me every fucking time I bench or do any shoulder work.

    Lifts look strong bro. No doubt you will pass me by on DLs very soon. What height box you using for your work above?
    No idea what I did to it, one day about a year ago I went into bench and I couldn't lift the bar without bad pain. It was i both arms, now it's only in my left and it's almost almost almost gone, but not without a ton of work.

    As far as the box, it should be just bellow parallel.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  17. #1767
    Squat Heavy, Squat Often Cards's Avatar
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    DE Lower

    Cycle 1 - Wave 3

    Box Squat + Light Ban @ 60% of 405
    245x2
    245x2
    245x2
    245x2

    Deadlifts @ 50% of 495
    245x1
    245x1
    245x1
    245x1
    245x1
    245x1
    245x1
    245x1


    Was in a hurry, skipped accessory work, althuogh on my way out the girl at the front desk started flirting with me...good times.
    Last edited by Cards; 08-28-2012 at 07:45 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  18. #1768
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Cards View Post
    on my way out the girl at the front desk started flirting with me...good times.
    Very nice, pimpin as usual I see, lol.

  19. #1769
    Strength & Protection Kiaran's Avatar
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    Skipped accessory work AND the girl at the front desk was checkin you out? Doesn't get much better than that. Strong workout, bro. Look forward to seeing your next max attempts on your lifts.

    Weird about the shoulder. I sorta have the same thing going on. It is slowly healing but I have no clue what the fuck I did to it. Damn bench press.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  20. #1770
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    Nice work in here cards. Sucks about the injury, hopefully you can get it back up to %100 again. I Like the speed day, atleast the important stuff got done.

  21. #1771
    phil 4:13 Bako Lifter's Avatar
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    Quote Originally Posted by Coke View Post
    Very nice, pimpin as usual I see, lol.
    Those front desk girls are always pretty fine. Hopefully this was the case and you weren't getting hit on by a cow, lol.

  22. #1772
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Kiaran View Post
    Skipped accessory work AND the girl at the front desk was checkin you out? Doesn't get much better than that. Strong workout, bro. Look forward to seeing your next max attempts on your lifts.

    Weird about the shoulder. I sorta have the same thing going on. It is slowly healing but I have no clue what the fuck I did to it. Damn bench press.

    You said it, brotha. I have this weird love hate relationship with accessory work. Sometimes it's awesome and I love doing then other days i dread it.

    Also, yes, fuck the bench press.

    Quote Originally Posted by Sirtificate View Post
    Nice work in here cards. Sucks about the injury, hopefully you can get it back up to %100 again. I Like the speed day, atleast the important stuff got done.
    Thank, bro. I try to at least get the main movements in and skimp of the accessory. Chest is coming along, can finally do some BW dips without pain.

    Quote Originally Posted by Bako Lifter View Post
    Those front desk girls are always pretty fine. Hopefully this was the case and you weren't getting hit on by a cow, lol.
    She wasn't, was very excited!

    Quote Originally Posted by Coke View Post
    Very nice, pimpin as usual I see, lol.
    I do my thing
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  23. #1773
    Squat Heavy, Squat Often Cards's Avatar
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    Upper - Wednesday

    Bench
    135x3
    135x3
    135x3
    155x3
    155x3
    155x3
    175x3
    175x3
    175x3

    Pull Up
    x3
    x3
    x3
    x3
    x3

    Dip
    bwx8
    bwx8
    bwx8
    bwx8

    DB Row
    80x5
    80x5
    80x5


    --

    ME Lower

    Conventional Deadlift
    135x3
    225x3
    315x1
    365x1
    405x1
    455x1

    GHR
    x8
    x8
    x8

    Hyper/Abs
    x12 / x15
    x12 / x15
    x12 / x15

    Extensions
    50x15
    70x15


    455 was definitely my max for the day, but I'm happy with it. I think its tied for my previous conventional deadlift PR. Weighted in a 182, still losing weight. Trying to find the motivation to eat all day, its hard when so many things are going on.


    Went to godsmack and shinedown on Wednesday and it was awesome. There was a blonde girl in front of me who was gorgeous and we talked all night. This RARELY happens to me and it's been twice in two weeks, so hell yeah. Granted, I have a girlfriend of 4 years and I love her to death, but it doesn't mean I can't talk!

    Good times, think I'm finally over being sick.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  24. #1774
    WBB Team Captain Coke's Avatar
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    I'm hearing you, diet plans are not always easy no matter where you are going with it - good luck.

  25. #1775
    Strength & Protection Kiaran's Avatar
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    Awesome workouts, bro. We do have very similar routines, lol! How was the speed on that bench? I noticed you chose two back/lat movements in your upper day. Is that a weak point for you? I am workin on my triceps, I think they hold me back. Sounds like you got to a pretty solid weight. Do you typically struggle to gain weight or lose weight? It is definitely tougher for me to gain it. What's your goal weight right now? It's tough as shit to hold onto your strength while losing.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

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